Liver is one of the most nutrient-dense foods on the planet. It has often been hailed as Mother Nature’s own multi-vitamin. It’s loaded with fat soluble vitamins that are crucial for reproductive health, and difficult to obtain elsewhere in the diet.
Why you should include Liver in your diet
- B Vitamins. Liver is an excellent source of B 12, Folate (B9), B 6, Biotin (B7), B3 and the other B vitamins. B vitamins are important for cell formation, metabolism, detoxification, methylation, maintaining pregnancies and optimal fertility.
- Iron. Adequate iron intake is essential to prevent anaemia and sustaining pregnancies. Signs of anaemia are fatigue, low energy, rapid heartbeat, pale skin, difficulty in concentrating and insomnia.
- Zinc. Needed for the healthy formation and function of our sex hormones. Also critical for men as low levels have been linked to low sperm counts.
- Storage House for Vitamins and Minerals. Some people mistakenly think that liver stores all of your toxins. Actually what happens is that these toxins are stored in the excess fat around the body. The liver stores A, D, E, K, Folate and minerals iron and copper.
- Vitamin C. Essential for the growth, development and repair of all our bodily tissues and also is a key contributor to a healthy and strong immune system.
The graph below highlights the superiority of liver over almost every food on the planet when it comes to levels of vitamins and minerals.
Make sure you get your liver from the local butcher as factory animals raised on GMO corn are not going to be beneficial for you or your future baby.
Pregnant woman should talk to their doctor about their intake Vitamin A.
|APPLE (100 g)||CARROTS (100 g)||RED MEAT (100 g)||BEEF LIVER (100 g)|
|Calcium||3.0 mg||3.3 mg||11.0 mg||11.0 mg|
|Phosphorus||6.0 mg||31.0 mg||140.0 mg||476.0 mg|
|Magnesium||4.8 mg||6.2 mg||15.0 mg||18.0 mg|
|Potassium||139.0 mg||222.0 mg||370.0 mg||380.0 mg|
|Iron||.1 mg||.6 mg||3.3 mg||8.8 mg|
|Zinc||.05 mg||.3 mg||4.4 mg||4.0 mg|
|Copper||.04 mg||.08 mg||.18 mg||12.0 mg|
|Vitamin A||None||None||40 IU||53,400 IU|
|Vitamin D||None||None||Trace||19 IU|
|Vitamin E||.37 mg||.11 mg||1.7 mg||.63 mg|
|Vitamin C||7.0 mg||6.0 mg||None||27.0 mg|
|Thiamin||.03 mg||.05 mg||.05 mg||.26 mg|
|Riboflavin||.02 mg||.05 mg||.20 mg||4.19 mg|
|Niacin||.10 mg||.60 mg||4.0 mg||16.5 mg|
|Pantothenic Acid||.11 mg||.19 mg||.42 mg||8.8 mg|
|Vitamin B6||.03 mg||.10 mg||.07 mg||.73 mg|
|Folate||8.0 mcg||24.0 mcg||4.0 mcg||145.0 mcg|
|Biotin||None||.42 mcg||2.08 mcg||96.0 mcg|
|Vitamin B12||None||None||1.84 mcg||111.3 mcg|
Our courses provide recipes for liver but if you want to start slow why not try freezing it and then grating it into other meat recipes. This disguises the strong taste that puts some people off. Here is one of my favourite ways to eat liver.
Almond Liver and Bacon
50 g Liver, sliced (ask the butcher to do this if you’re not a fan!)
4 slices bacon
½ cup almond flour
¼ teaspoon salt and pepper.
Butter for cooking
2 cloves garlic
Heat the butter on a medium heat and add the onions. Cook until they soften and remove from heat.
Mix the almond flour salt and pepper, and pour mixture onto a plate.
Heat more butter on medium heat.
Dip each piece of liver in the almond mix and add to heat. Add the bacon.
Cook until the inside of liver is brown. Add the onions and garlic and cook for a further 5-10 minutes without letting anything burn.
Serve with green veg, sauerkraut or whatever you have!!
Fallon, S. and Cowan, T. (2013). The nourishing traditions book of baby & child care. 1st ed. Washington: New Trends.
Fung, J. (2015). Association between Vitamin D dietary intake and serum levels and fertility: results from the lifestyle and fertility study (ISIS). Fertility and Sterility, 104(3), p.e147.
Kresser, C. (2017). Liver: nature’s most potent superfood. [online] Chris Kresser. Available at: https://chriskresser.com/natures-most-potent-superfood/ [Accessed 16 Oct. 2017].
La Vecchia, I. (2016). Folate, homocysteine and selected vitamins and minerals status in infertile women. The European Journal of Contraception & Reproductive Health Care, 22(1), pp.70-75.
Philip, C. and Harrity, C. (2017). Rapid flow cytometric assessment of uterine receptivity by evaluation of epithelial B3 integrin expression in progesterone primed endometrial biopsies. Fertility and Sterility, 108(3), p.e34.
Razaitis, L. (2017). The Liver Files – The Weston A. Price Foundation. [online] The Weston A. Price Foundation. Available at: https://www.westonaprice.org/health-topics/food-features/the-liver-files/ [Accessed 11 Oct. 2017].